Saturday 7/31

The new bike of Team TYE

Group Ride

If you don't have a group to ride with,
S.C. 2hr ride
L.C. 3-3 1/2 hr ride
Ultra distance 4- 4 1/2 hr ride

Open Water Swim

We will be swiming at Bear creek park in Soda Lake at 4pm. Long Steady Effort
20-60min depending on your race distance and ability

Friday 7/30

WOD

For Time...

21 Thrusters
400m. Run
15 Thrusters
400m. run
12 Thrusters
400m. run
9 Thrusters
400m. run

TriYoga remains under construction, but is looking much better thanks to the volunteer effort of the Foothills Running and Cycling club! Thanks again guys!!

CFE

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

FOUL if you slow more than indicated.

FOUL: 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

SWIM

200M. warm up. (one arm drill, alternating each length)
50M all out sprint, followed immediately with 100m. easy recovery effort, Times 10

7/28

WOD

"Angie"
100 reps of...
Pull up
Push up
Sit up
Squat

For time.

CFE

Track Run...
1600m.
2 min recovery
800m.
1 min recovery
800m.
1 min recovery
400m
30 sec. rec.
400m.
30 sec. rec.
400m.
30 sec rec.
400m.

OPEN WATER SWIM

bear creek park 2, 4, or 6 250's

CFE (bike)

Seated hill repeats, big chain ring

8, 10, or 12

Monday 7/27

WOD

5X5 "Beasts"

With one single continuous movement, power clean bar to shoulder level, perform thruster so that weight is overhead, now with control bring the weight to the shoulders behind the head. preform a full back squat. now press the weight overhead, then back to shoulder level and release the weight to kiss the ground. Repeat 4 more times without stopping!

CFE

Run all out for 1 minute, recovery jog for 1 minute, all out 2min, rec. jog 2min / all out 3min, recovery jog 3min / all out 4min, jog 4min /all out 5 min, jog 5 min / all out 4min, jog 4 min / all out 3min, jog 3min / all out 2 min, jog 2min / all out 1 min, jog 1 min.

A lag in online training

Please except my apologies in regards to the lack of online postings. I was involved in a hit and run accident on my bike on Saturday. I will be having surgery later this week. The gym will remain open with some limited hours.
Thanks for all the well wishes. And a HUGE ATTA BOY to Bruce, Deb, Jacob, and Tristen for putting up some great times this past weekend!!!!


We will be utilizing this time to establish, and re-establish base line fitness numbers.

Wednesday's WOD
50,40,30,20 reps of...
double under
ring dip
sit up


CFE

3, 4, or 5 - 1 mile repeats on 25% recovery

Saturday... 7/10

Team TYE's 1st member, Bruce Jenkins, showing what "powerful" running is all about!!!
Good luck at Geneva 70.3 this weekend!

RIDE

Today's prescription is a little LSD ( Long STEADY distance)

Ride
1 hour for short course
2 hours for long course
or 4 hours for Ultra course.

each at 80% of max effort, or 8 of 10 on the RPE scale.

*If training for an upcoming triathlon, do transition run immediately off the bike of 1, 2, or 4 miles depending on race distance. Run should be done at 80% max effort.

SWIM

Open water swim is at 4pm today in beautiful Soda lake. We will swim as a team and focus on tempo swimming.

7/9/10

WOD

As many rounds as possible in 30 minutes of...
9 - Burpees
7 - Double Unders
5 - Pull ups
3 - handstand push ups
1-400m run

7/8/10

CFE

Run 1mile
Row 2k
Run 1 mile

SWIM

Time Trial

Swim 500, 750, OR 1,000m. as fast as possible

7/7/10

How do you improve your pull up??? With progression! Pam shows that progression. Her flex arm hang has seen significant improvement in just over a month.

WOD

"Cindy"
as many rounds as possible in 20 minutes of
5 pull ups
10 push ups
15 air squats

CFE

Track run
1600m.
800m.
800
400m.
400
400
400


each time distance is decreased, increase pace by 10 seconds.

7/6/10

CFE

Seated hill repeats! 10,15 OR 20 repeats on a 8-12% grade for 200-400M.


Open Water swim

cover as much distance as possible in 20, 30, OR 40 minutes.

Monday 7/5

The benefits of Crossfit and Crossfit Endurance expand far beyond the parameters of the race course!


WOD

16 Thrusters / 8 pull ups
14 Thrusters/ 7 pull ups
12 Thrusters / 6 pull ups
10 Thrusters / 5 pull ups
8 Thrusters / 4 pull ups
6 Thrusters / 3 pull ups
4 Thrusters / 2 pull ups

CFE

Run as much distance as possible in

8, 10, OR 12mins depending on race distance/ability.

Repeat this 3 times with 2, 3, OR 4 mins of recovery between each set.

4th of July!

Run long, eat a hot dog!

Saturday Saturday Saturday....

Team TYE coach L. to the G. finishing a solid bike split at the 5430 sprint

"Into" WOD

Lindsay-
1- handstand push up
3- chaturangua push ups (close grip)
5- boat V-up's

AMRAP in 20min.

Daily skill- Bakasana (crow pose)

RIDE

Weekly long ride with Foothills Running and Cycling club.
If on your own ride...
S.C. 45min. - 1 hr.
L.C. 90min - 2 1/2hr
U.C. 3-5 hours

We will be doing a track session immediately following the FRCC ride. This should happen sometime around 1pm.
1 mile repeats X5. Start at 10k race pace and increase speed by 10 seconds per mile for each mile.

Swim

Open water at Bear Creek at 4pm. If you do not have access to open water...

Swim 250m. Times
S.C. - 3, L.C. - 5, U.C.- 7
Recovery is 25% of swim time.

FRIDAY!!

A couple of the team TYE ladies at work

WOD

4 rounds for time of...

400m. run
21 cleans
15 ring push ups